Uploaded May 2026 | Updated September 2026, 2 weeks ago
This is all about the upper body! We are building muscle and definition for the chest, back, shoulders, biceps, and triceps! I've appropriately named this BA Strength!
BA stands for Base and Accessory. In each round, we will have a base exercise that will be repeated, then we will work through no repeat accessory exercises. The base exercise encompasses multiple muscle groups, and the accessory is a more targeted exercise.
Along with the upper body, we will finish with abs for a fun challenge at the end all in only 20 minutes!
20-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 5lbs to 25lbs.
- EXERCISE MAT
OPTIONAL EQUIPMENT
-ANKLE/WRIST WEIGHTS
STRUCTURE:
6 ROUNDS OF 4 EXERCISES
WORK: 30 SECONDS
REST: 10 SECONDS
ROUND REST: 20 SECONDS
3 FIRE AB FINISHERS REPEATED 2X
WORK: 30 SECONDS
EXERCISE LIST
-BICYCLE KICKS
-LEGS UP TOE TOUCH
-HEEL TAPS
-BENT OVER ROW
-REVERSE GRIP ROW
-HAMMER CURLS
-CHEST PRESS
-PUSH-UP
-CLOSE GRIP CHEST PRESS
-SHOULDER PRESS
-SNOW ANGEL
-CLOSE GRIP SHOULDER PRESS
-BICEP CURLS
-PRONE IYT
-CHEST FLYS
-TRICEP KICKBACKS
-KNEELING REAR DELT FLYS
-TRICEP OVERHEAD EXTENSION
I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh
Finisher 👉youtu.be/7dqpT6qLfl8?si=Ea8sSxr63_KU3QvW
Don't forget to stretch! 👉youtu.be/9wl-O_H9q5M?si=ZtibV0713BSVy6QD
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
This is all about the upper body! We are building muscle and definition for the chest, back, shoulders, biceps, and triceps! I've appropriately named this BA Strength!
BA stands for Base and Accessory. In each round, we will have a base exercise that will be repeated, then we will work through no repeat accessory exercises. The base exercise encompasses multiple muscle groups, and the accessory is a more targeted exercise.
Along with the upper body, we will finish with abs for a fun challenge at the end all in only 20 minutes!
20-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 5lbs to 25lbs.
- EXERCISE MAT
OPTIONAL EQUIPMENT
-ANKLE/WRIST WEIGHTS
STRUCTURE:
6 ROUNDS OF 4 EXERCISES
WORK: 30 SECONDS
REST: 10 SECONDS
ROUND REST: 20 SECONDS
3 FIRE AB FINISHERS REPEATED 2X
WORK: 30 SECONDS
EXERCISE LIST
-BICYCLE KICKS
-LEGS UP TOE TOUCH
-HEEL TAPS
-BENT OVER ROW
-REVERSE GRIP ROW
-HAMMER CURLS
-CHEST PRESS
-PUSH-UP
-CLOSE GRIP CHEST PRESS
-SHOULDER PRESS
-SNOW ANGEL
-CLOSE GRIP SHOULDER PRESS
-BICEP CURLS
-PRONE IYT
-CHEST FLYS
-TRICEP KICKBACKS
-KNEELING REAR DELT FLYS
-TRICEP OVERHEAD EXTENSION
I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh
Finisher 👉youtu.be/7dqpT6qLfl8?si=Ea8sSxr63_KU3QvW
Don't forget to stretch! 👉youtu.be/9wl-O_H9q5M?si=ZtibV0713BSVy6QD
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
